45 Degrees Arms Plank
45 Degrees Arms Plank Exercise Description
The 45 Degrees Arms Plank is a forearm plank variation that trains core stiffness in an anti‑extension position while adding a comfortable shoulder setup. From a prone position, the elbows are stacked under the shoulders and the forearms angle inward roughly 45 degrees, creating a gentle “V” on the floor. The primary demand is on the anterior core—rectus abdominis, transverse abdominis, and the internal/external obliques—to maintain a neutral spine against gravity. To hold the line from head to heels, the glutes and quadriceps contribute to pelvic and knee alignment, while the shoulders and serratus anterior stabilize the scapulae. Proper execution emphasizes a long spine, level pelvis, and quiet ribcage—no sagging, no piking, and no shrugging. This body‑weight drill builds positional control you can carry into other movements that require bracing and shoulder stability.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Rectus Abdominis
- Assisting Muscles: Internal Obliques, Transversus Abdominis
- Stabilizing Muscles: Gluteus Maximus, Serratus Anterior, Vastus Lateralis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Other
- Muscle Location: Side Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The 45 Degrees Arms Plank Exercise
‘- Set up prone on a mat. Place forearms on the floor with elbows directly under shoulders.
– Angle forearms inward about 45 degrees, forming a relaxed “V.” Keep wrists neutral; hands can be flat or lightly clasped.
– Step feet back to toes, legs straight and hip‑ to shoulder‑width apart.
– Brace the abdominal wall (as if preparing to cough) and keep ribs down to maintain a neutral spine.
– Squeeze glutes and engage quads to keep the pelvis level and knees extended.
– Press forearms firmly into the floor and gently protract the shoulder blades—avoid sinking between the shoulders.
– Keep the neck long; eyes toward the floor slightly ahead of the hands.
– Hold a straight line from ears through shoulders, hips, knees, and ankles.
– Breathe steadily through the nose or pursed lips; do not hold your breath.
– Avoid hips sagging or lifting, elbows drifting ahead of shoulders, or shoulders creeping toward the ears.
45 Degrees Arms Plank Tips
‘- Stack your elbows directly under your shoulders before you lift into the plank.
– Angle your forearms inward about 45 degrees to form a relaxed “V,” keeping wrists neutral and hands flat or lightly clasped.
– Step your feet back to your toes with legs straight and stance hip- to shoulder-width apart.
– Brace your abdominal wall as if preparing to cough and keep your ribs down to maintain a neutral spine.
– Squeeze your glutes and engage your quads to keep your pelvis level and your knees extended.
– Press your forearms firmly into the floor and gently protract your shoulder blades to avoid sinking between your shoulders.
– Keep your neck long with your eyes focused on the floor slightly ahead of your hands.
– Maintain a straight line from your ears through your shoulders, hips, knees, and ankles, preventing your hips from sagging or lifting.
– Breathe steadily through your nose or pursed lips and avoid holding your breath.
– Avoid letting your elbows drift ahead of your shoulders or your shoulders creep up toward your ears.
45 Degrees Arms Plank Beginner Introduction
The 45 Degrees Arms Plank is a body‑weight, plank‑style exercise that centers on core stability with a shoulder position many people find comfortable. In this variation, support comes through the forearms while they angle gently inward, forming a relaxed V shape beneath the torso. The body stays long from head to heels, challenging the abs and side abs to resist sagging or arching through the lower back. Glutes and quads assist by helping the hips and knees stay organized in a straight, strong line.
Shoulders and the muscles around the rib cage share the work, providing a solid base so the upper body does not sink toward the floor or hunch toward the ears. Breathing remains steady, encouraging tension through the mid‑section without bracing so hard that air is held. This simple, equipment‑free drill highlights controlled posture, whole‑body tension, and shoulder stability, offering a foundation that carries over to lifting, athletic movements, and everyday tasks that demand a firm, reliable core.